GOAL
TO RECORD A TIME FOR THE 800m or 1500m.
- This will be done using a series of progressions that cater for every fitness level.
- Every progression is either 800m or 1500m and can be timed.
- Each athlete should choose a level they are comfortable with and aim to improve over time.
- Athletes are encouraged to time and record their own performances, to help gauge improvement.
PROGRESSIONS
| LEVEL | ACTIVITY |
| 1 | Run 100m, Walk 300m (x2) – Rest between each 400m |
| 2 | Run 100m, Walk 100m, Run 100m, Walk 100m (x2) – Rest between each 400m |
| 3 | Run 200m, Walk 200m (x2) – Rest between each 400m |
| 4 | Run 300m, Walk 100m (x2) – Rest between each 400m |
| 5 | Run 400m (x2) – Rest between each 400m |
| 6 | Run 200m, Walk 200m, Run 200m, Walk 200m |
| 7 | Run 400m, Walk 400m |
| 8 | Run 600m, Walk 200m |
| 9 | RUN 800m |
| 10 | Run 300m, Walk 400m, Run 400m, Walk 400m |
| 11 | Run 700m, Walk 800m |
| 12 | Run 1100m, Walk 400m |
| 13 | RUN 1500m |
| 14 | Run 800m (sets of) |
| 15 | Run 1500m (sets of) |
